When it comes to healthy hair, it’s not just
what you put on your tresses that count
— it’s what you put in your body, too.
“Lather, rinse, repeat” may be standard
advice, but shampoo and conditioner
alone won’t give you the healthy hair you
crave. For the most luxurious locks
possible, you’ll need to step out of the
shower, and into the kitchen.
Your hair grows about 1/4 to 1/2 inch
every month, and the foundation of all of
our new hair, skin, and nail growth is the
nutrients we eat. If you eat a healthy diet,
you will grow stronger and healthier cells
throughout your entire body — inside
and out.
If you were born with fine, thin hair,
you’ll never have rope-thick tresses — no
matter what you eat — but a well-
balanced diet that includes plenty of
growth-promoting protein and iron can
make a difference, say nutrition and hair
experts. And beware of dietary
supplements often marketed to thicken
hair or make it grow faster. They may
backfire. In rare instances, excess
supplementation of certain nutrients,
such as vitamin A, has been linked to hair
loss.
Healthy Hair Food No. 1: Salmon
When it comes to foods that pack a
beauty punch, it’s hard to beat salmon.
Loaded with omega-3 fatty acids, this
high-quality protein source is also filled
with vitamin B-12 and iron. Essential
omega-3 fatty acids are needed to
support scalp health. A deficiency can
result in a dry scalp and thus hair, giving
it a dull look.
Vegetarian? Include one or two
tablespoons of ground flaxseed in your
daily diet for some plant-based omega-3
fats.
Healthy Hair Food No. 2: Dark Green
Vegetables
Popeye the Sailor Man didn’t eat all that
spinach for healthy hair, but he could
have. Spinach, like broccoli and Swiss
chard, is an excellent source of vitamins A
and C, which your body needs to produce
sebum. The oily substance, secreted by
your hair follicles, is the body’s natural
hair conditioner. Dark green vegetables
also provide iron and calcium.
Healthy Hair Food No. 3: Beans
Legumes like kidney beans and lentils
should be an important part of your hair-
care diet. Not only do they provide
plentiful protein to promote hair growth,
but ample iron, zinc, and biotin. While
rare, biotin deficiencies can result in
brittle hair. Three or more cups of lentils
or beans each week is expert
recommended.
Healthy Hair Food No. 4: Nuts
Brazil nuts are one of nature’s best
sources of selenium, an important
mineral for the health of your scalp.
Walnuts contain alpha-linolenic acid, an
omega-3 fatty acid that may help
condition your hair. They are also a
terrific source of zinc, as are cashews,
pecans, and almonds. A zinc deficiency
can lead to hair shedding, so make sure
nuts are a regular on your healthy hair
menu.
Healthy Hair Food No. 5: Poultry
Chickens and turkeys may have feathers,
but the high-quality protein they provide
will help give you the healthy hair you
crave. Without adequate protein or with
low-quality protein, one can experience
weak brittle hair, while a profound
protein deficiency can result in loss of
hair color. Poultry also provides iron with
a high degree of bioavailability, meaning
your body can easily reap its benefits.
Healthy Hair Food No. 6: Eggs
When it comes to healthy hair, it doesn’t
matter whether you like your eggs
scrambled, fried, or over easy. However
they’re served up, eggs are one of the
best protein sources you can find. They
also contain biotin and vitamin B-12,
which are important beauty nutrients.
Healthy Hair Food No. 7: Whole Grains
Sink your teeth into hearty whole grains,
including whole-wheat bread and fortified
whole-grain breakfast cereals, for a hair-
healthy dose of zinc, iron, and B vitamins.
A whole-grain snack can also be a great
go-to food when your energy is zapped
halfway through the afternoon, and
you’ve still got hours to go before dinner.
Healthy Hair Food No. 8: Oysters
Oysters may be better known for their
reputation as an aphrodisiac, but they can
also lead to healthy hair — and who
doesn’t love that? The key to their love
and hair-boosting abilities is zinc — a
powerful antioxidant. If oysters don’t
make a regular appearance on your
dinner plate, don’t despair. In addition to
getting it from whole grains and nuts, you
can also get zinc from beef and lamb.
Healthy Hair Food No. 9: Low-Fat Dairy
Products
Low-fat dairy products like skim milk and
yogurt are great sources of calcium, an
important mineral for hair growth. They
also contain whey and casein, two high-
quality protein sources. For some healthy
hair foods “to-go,” try throwing a yogurt
or cottage cheese cup in your bag when
you head out in the morning to snack on
later in the day. You can even boost their
hair benefits by stirring in a couple of
tablespoons of ground flaxseeds or
walnuts for omega-3 fatty acids and zinc.
Healthy Hair Food No. 10: Carrots
Carrots are an excellent source of vitamin
A, which promotes a healthy scalp along
with good vision. Since a healthy scalp is
essential for a shiny, well-conditioned
head of hair, you’d be wise to include
carrots in your diet as snacks or toppings
on your salad.
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